Warm-up: Coach’s Choice
Strength/Skill: Review progressions for ring muscle ups and handstand push ups. Get ready to work!
WOD: Nate
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
Stimulus/Focus: This is a benchmark Hero WOD. Push hard. Make sure to find scales that challenge you and record them in Wodify.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Back Squat – 5 x 5 x 5 x 5 x 5
Lift on a 3-minute clock. Start at 60% and get AHAP. Hold a 2-second pause in the bottom.
WOD: 20 Minute AMRAP
10 Back Squats (45/35)(35/15)
10 Box Step Ups (45/35)(35/15)
*10 burpees every time you put the bar down.*
Stimulus/Focus: The goal is to hold the bar for 20 minutes–or as much of it as you can. Work past the desire to put it down too quickly.
Cool Down: 3 Rounds
10 Barbell Bicep Curls
10 Barbell Skull Crushers
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press – 2 x 2 x 2 x 2 x 2
Start at 80% and get AHAP. Lift o 3-minute clock.
WOD: For Time (15 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Shoulder Press (65/45)(45/35)
Toes to Bar
*25 Double Unders after Each Round of Toes to Bar (250 Double Unders)
RX+: (95/65)(65/45); strict toes to bar; triple unders
Stimulus/Focus: This workout will tax your shoulders. Try to do each set of work unbroken. Rest between movements as needed.
Cool Down: 3 Rounds
5 Strict Pull Ups
10 Superman Holds (2-Second Count)
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-up: Coach’s Choice
Strength/Skill: Work to WOD Weight
WOD: Holleyman
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
Stimulus/Focus: Hero WOD! Your scales should challenge you.
Masters RX: 14/10; seated dumbbell presses (35/20); 155/105
Cool Down: 3 Rounds
20 Bar Hops
10 V-Ups
Warm-up: Coach’s Choice
Strength/Skill: Deadlift – 5 x 5
Use 80% for all reps. Lift on a 3-minute clock.
WOD: For Time (30 Minute Cap)
50-40-30-20-10
Strict Push Ups
Pistols
Stimulus/Focus: This workout is going to be a slow grind for most people. Focus on good form. Break work into short sets and take quick breaks.
Cool Down: 3 Rounds
5 Strict Toes to Bar
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Front Squat – Build up to 80% of 1 RM
WOD: 20 Rounds for Reps
60 Seconds of Work
30 Seconds to Transition & Record Numbers
*Work Alternates Between:
A. Max Effort Front Squats (80% of 1 RM)
B. Max Effort Row Calories
Score is total reps of front squats and calories.
Stimulus/Focus: This work will be taxing on the entire body. Push hard in each minute. Rest in the breaks.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch – 5 x 4 x 3 x 2 x 1
Start at 70% and get AHAP. Lift on a 3-minute clock. Add result
WOD: 18 Minute AMRAP
18 Ab Mat Sit Ups
12 Alternating Dumbbell Snatch (35/20)(20/15)
6 Pull Ups
RX+: GHD sit ups, (50/35)(35/20), chest to bar
Stimulus/Focus: This is a long time domain. Find a steady pace and attempt to do all work unbroken. Aim for 6-8 rounds.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Floor Press – 8 x 8 x 8 x 8 x 8 x 8 x 8 x 8 x 8 x 8
Start at 60% and get AHAP. Lift on a 2-minute clock.
WOD: 5 Two-Minute Rounds
5 Burpees
100 Meter Run
10 Double Unders
RX+: 10 burpees and 20 double unders
Stimulus/Focus: Push as hard as you can each round to give yourself time to rest before starting again. You should be winded the entire workout. These are five sprints.
Cool Down: Tabata Plank Holds
Open Gym
Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility: Sore? Fix that!
